Single to single 180 opposite hop exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single to single 180 opposite hop )

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Name of exercise  AROM knee single 180 contra hop
Other names of exercise Single to single 180 opposite hop
Description of exercise The single to single 180 opposite hop exercise is a dynamic plyometric movement that targets the lower body, specifically the quadriceps, glutes, and calves. To perform this exercise, start in a standing position with your feet shoulder-width apart. Then, jump and rotate your body 180 degrees, landing on the opposite foot. As you land, bend your knees and sink into a squat position. Push off the ground and jump back to the starting position, rotating your body 180 degrees again and landing on the opposite foot. This exercise helps improve balance, coordination, and explosiveness while also strengthening the muscles in your lower body. It can be incorporated into a high-intensity interval training (HIIT) workout or used as a standalone exercise to add variety to your routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on one leg.
  • Hop and rotate 180 to opposite side as standing leg.
  • Repeat.

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    Video Tutorial

    https://www.usf.edu/atle/documents/handout-interactive-techniques.pdf

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Dorsiflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased leg strength
  • Improved balance
  • Enhanced coordination
  • Increased agility
  • Improved cardiovascular health
  • Increased lower body muscle endurance
  • Improved explosive power
  • Increased hip stability
  • Improved ankle mobility
  • Reduced risk of injury

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The single to single 180 opposite hop exercise should be avoided if you have any pre-existing knee, ankle, or hip injuries. This exercise puts a lot of stress on these joints and could worsen any existing injuries. It should also be avoided if you have poor balance or coordination, as this exercise requires a significant amount of control and stability. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it could put strain on your pelvic floor muscles. Lastly, if you experience dizziness or vertigo, this exercise should be avoided as it involves rapid movements and could exacerbate these symptoms. It is always important to listen to your body and consult with a medical professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Wear proper athletic shoes
  • Maintain proper form throughout the exercise
  • Do not rush the movement
  • Keep your core engaged
  • Use a stable surface to perform the exercise
  • Avoid overexerting yourself
  • Listen to your body and stop if you experience any pain or discomfort
  • Breathe properly during the exercise
  • Gradually increase the intensity and duration of the exercise.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • osteoarthritis
  • fibromyalgia
  • chronic pain
  • rheumatoid arthritis
  • joint stiffness
  • back pain
  • sciatica
  • muscle tension
  • balance issues
  • Parkinson’s disease
  • multiple sclerosis
  • stroke recovery
  • post-surgery rehabilitation
  • sports injuries
  • plantar fasciitis
  • bursitis
  • tendinitis
  • gout
  • neuropathy
  • chronic fatigue syndrome

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    Frequently asked questions

     

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